Workout Of The Day

Saturday
Metcon (AMRAP - Reps)
Teams of 2
AMRAP x 30 minutes
16 Pulls on Rower, EP
100 Wall Ball Shots
16 Pulls on Rower, EP
100 DB Snatch
16 Pulls on Rower, EP
100 Box Jumps
16 Pulls on Rower, EP
100 Burpees
*subtract calorie total from 100, that number is how many reps of each movement team has to complete
No WOD available
Monday
Metcon
A.
Back Squat- build to a heavy set of 1 or 3 reps, potentially a new 1RM or 3RM
B.
For Time:
1k Row
Back Squat (Weight)
1000m Row (Time)
Max Effort 1000m Row
Tuesday
Metcon (AMRAP - Reps)
A.
Bench Press- build to a heavy set of 1 or 3 reps, potentially a new 1RM or 3RM
B.
3 Rounds
Amrap x 2 minutes
Lateral Burpees
*rest 2 minutes between rounds

Bench Press (Weight)
Wednesday
Thursday
Metcon
A.
Deadlift- build to a heavy set of 1 or 3 reps, potentially a new 1RM or 3RM.
B.


Deadlift (Weight)
Friday